Keto Cereal

The one food that people tire of very quickly when on keto is eggs. Eggs are a highly nutritious food but having them for breakfast every day can get a little much. People want something quick and easy some days, that they don't have to cook before work.

This keto cereal is both quick and easy! Easy to cook up a batch for the pantry and quick to put together in the mornings.

I've used lupin toasted protein flakes in this recipe which I found in a local independent grocer. Lupin beans are a legume that are extremely low in carbs, making them keto friendly if you aren't affected by inflammatory issues exacerbated by legumes.

If you don't have lupin flakes, simply swap the flakes for either more flaked almonds or coconut flakes, or a mix of both.

I like the flaked almonds and coconut flakes in this recipe as they give it more of a cereal texture and crunch.

You can use any mix of seeds you like in this recipe, any combination will work. I had hemp, sunflower and pumpkin seeds to hand so that is what I used.

I've spoken before about Sukrin's Syrup Gold. I just love it and it's wonderful for recipes like this. It mixes well throughout the mix and it's got a richer flavour than a regular keto sweetener. In saying that, any keto sweetener will still work in this recipe.

This cereal is delicious served with nut milk or eaten straight out of the jar.

AuthorJenni FrenchYields15 ServingsPrep Time5 minsCook Time20 mins
 1 cup coconut flakes
 ½ cup hemp seeds
 ½ cup pumpkin seeds
 ½ cup sunflower seeds
 ½ cup flaked almonds
  cup coconut oil
 1 tsp ground cinnamon

Preheat the oven to 160° and line a tray with baking paper.


Combine all the dry ingredients in a bowl.


If necessary, melt the coconut oil in the microwave for 30sec.


Add the coconut oil and sweetener to the bowl and mix will, ensuring the mix is completely combined.


Spread the mix onto the baking tray and place in the oven.


Cook in the oven for 20 minutes, turning every 5 minutes to make sure it's cooked evenly and doesn't burn.


Remove from the oven and allow to cool before transferring to an airtight container.


This cereal will last for at least 3 weeks in an airtight container...if you can resist it for that long!

Nutrition Facts

Servings 15

Amount Per Serving
Calories 244
% Daily Value *
Total Fat 20.3g32%
Saturated Fat 8.5g43%
Sodium 16.5mg1%
Net Carbohydrate 1.6g1%
Sugars 1.2g
Protein 11.7g24%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.